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Photo Credit: Elizabeth Newman

Gluten Free Sole With Lemon Caper Sauce

This super-quick dinner is bursting with fresh flavor, and brown rice flour keeps the fish crispy... and gluten free!
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Gluten Free Sole With Lemon Caper Sauce

Servings

6

Prep Time

3 minutes

Cook Time

10 minutes

Calories

228

Author:

Giada De Laurentiis

Image of Gluten Free Sole With Lemon Caper Sauce

Ingredients

Instructions

  1. Using paper towel, dry the sole filets very well. Season the fish with evenly with 1 teaspoon salt.
  2. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon of butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 filets in flour. Shake off the excess and add the fish to the pan. Reduce the heat to medium high.
  3. Cook for 2 to 3 minutes on the first side or until beginning to brown around the edges.
  4. Using a fish spatula, flip the fish gently and cook for another 30 second. Remove the filets to a plate and continue with the remaining olive oil, butter and fish.
  5. When all 4 filets are cooked and out of the pan, add the garlic and capers and stir over medium heat for about 15 seconds or until fragrant. Add the lemon juice and chicken stock and stir scraping up the bits from the bottom of the pan. Season with the remaining 1/4 teaspoon salt.
  6. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining tablespoon butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.

Nutrition

Nutrition

Nutrition Serving Size
6
per serving
Calories
228
Amount/Serving % Daily Value
Carbs
9 grams
Protein
15 grams
Fat
15 grams
Saturated Fat
6 grams
Cholestrol
70 milligrams
Sodium
487 milligrams
Fiber
1 grams
Sugar
1 grams
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gluten free
nut free

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